As an endurance athlete, you're no stranger to pushing your body to its limits. Whether you're running marathons, cycling long distances, or swimming in triathlons, your body endures a great deal of physical stress. But what if I told you that inadequate fueling could make one of your most essential structures—your bones—more vulnerable to injury?

For endurance athletes and those in weight-class or aesthetic sports, balancing nutrition and training is crucial. But what happens when you’re unintentionally under-fueling? A recent systematic review and meta-analysis sheds light on the risks of low energy availability (LEA) and Relative Energy Deficiency in Sport (RED-S)—conditions that can compromise performance, recovery, and long-term health.

Let’s dive into the research and what it means for athletes striving for peak performance.

When it comes to endurance performance, we often focus on macronutrients—carbs, proteins, and fats. But micronutrients are just as important. One of the most essential, yet often overlooked micronutrients, is magnesium. Magnesium plays a vital role in your body, affecting everything from energy production to muscle function, hydration, and recovery. For endurance athletes, maintaining optimal magnesium levels can mean the difference between feeling strong in a workout and struggling through fatigue and cramps. 

One of the most important yet often overlooked aspects of an athlete’s diet is micronutrients—vitamins and minerals that are needed in smaller amounts but are essential for many bodily functions. Micronutrients play a key role in energy production, immune function, muscle repair, and inflammation reduction, all of which are critical for recovery. Let’s take a closer look at five essential micronutrients every athlete should prioritize for optimal recovery.

Endurance athletes know that the physical demands of long-distance events—whether it’s a marathon, a triathlon, or an ultra-endurance challenge—are incredibly taxing on the body. The ability to perform at peak levels for extended periods hinges on multiple factors, including nutrition, hydration, and environmental conditions. However, one factor that significantly influences fatigue and performance is hydration.